Α. Every minute, for 12 minutes (12 sets) of: Squat Clean & Jerk *Sets 1-4 – 80% *Sets 5-8 – 90% *Sets 9-12 – 95% (se avete a disposizione pochi pesi, eseguite 2 reps ogni minuto di C&J Touch’n’Go con il carico che riuscite a gestire) B. Rx Every 90 seconds, for 30 minutes […]
Α. Rx Four rounds for time: 30 Calories of Rowing or Assault Bike or 600m run 25 Wall Ball Shots (9/6 Kg) 20 Single Dumbbell Push Presses (22.5/15 Kg) 15 Toes to Bar 10 Strict Pull-Ups Scaled Four rounds for time: 30 Calories of Rowing or Assault Bike or 600m run 20 Wall Ball Shots […]
Α. Every 2.00 minutes, for 12.00 minutes (6 sets) of: Push Press 2 reps @92-95% 1RM (se avete a disposizione pochi pesi, eseguite 3/4 reps ogni 2 minuti con tempo training 43X2) B. Rx Every 4 minutes, for 12 minutes (3 sets) for times of: 500 Meter Row or 400m Run or 25 Burpees 10 […]
Α. Every 2.00 minutes, for 12.00 minutes (6 sets) of: Deadlift 2 reps @92-95% 1RM (se avete a disposizione pochi pesi, eseguite 3/4 reps ogni 2 minuti con tempo training 43X2) B. Rx “The Veteran” Eleven rounds for time of: 400 Meter Run or 500m row or 1000m Bike 11 Single Dumbbell Thrusters (22.5/15Kg) 11 […]
Α. FIND 1 RM CLEAN&JERK Every 1 minutes, for 6 minutes (6 sets) of: Clean&Jerk *Sets 1-6 – 80-85% Then Every 1.30 minutes, for 9 minutes (6 sets) of: Clean&Jerk *Sets 1-6 – 90 % – 92% – 95% – 97% – 100% – 102 % (se avete a disposizione pochi pesi, eseguite 3 reps […]
Α. Every 2.00 minutes, for 12.00 minutes (6 sets) of: Back Squat 2 reps @92-95% 1RM (se avete a disposizione pochi pesi, eseguite 3/4 reps ogni 2 minuti con tempo training 43X2) B. Rx Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 15/10 Calories of Assault Bike or […]
Α. FIND 1 RM SNATCH Every 1 minutes, for 6 minutes (6 sets) of: Squat Snatch *Sets 1-6 – 80-85% Then Every 1.30 minutes, for 9 minutes (6 sets) of: Squat Snatch *Sets 1-6 – 90 % – 92% – 95% – 97% -100% – 102 % (se avete a disposizione pochi […]
Α. Rx For time: 40/30 Calories of Assault Bike or 40 KTB Goblet Squat 24/16 Kg 30 Strict Handstand Push-Ups 30 Alternating Dumbbell Snatches (22.5/15 Kg) 30 Push-Ups 30 Dumbbell Push Presses (22.5/15 Kg) 800 Meter Run or 240 Double Unders Rest until the running clock reaches 20:00, and REPEAT. Scaled For time: 30/20 Calories […]
Α. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean + Jerk *Sets 1-3 – 82-87% *Sets 4-6 – 87-92% *Sets 7-8 – 92-95% B. Rx “DB Christine” Three rounds for time: 36 DB Hang Clean&Jerk 22.5/15 Kg 12 Deadlifts (Bodyweight) 21 Box Jumps (60/50 cm) Scaled Three rounds for time: 36 DB […]
Α. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Push Press 4 reps @87-92% 1RM B. Rx Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row or 300/250m RUN or Station 2 – 30 Ring Dips or 30 Narrow Grip Push Ups elevated feet (on bench or […]
